Momwe Mungapangire Nthawi Yodzisamalira Mukakhala Kuti Mulibe

Zamkati

• Khazikitsani kamvekedwe.
• Zisweretse izo.
• Ikani alamu yogona.
• Pangani miyambo yanu.
• Gwiritsani ntchito mwayi wopenga.
• Khalani ndi cholinga.
• Onaninso za

Kudzisamalira, aka kutenga nthawi yaying'ono "ine", ndi chimodzi mwazinthu zomwe inu mukudziwa inu muyenera kuchita. Koma zikafika pakuchitapo kanthu, anthu ena amakhala opambana kuposa ena. Ngati muli ndi ndandanda yotanganidwa kwambiri, zingawoneke zosatheka kupeza nthawi yowonjezera (HA!) kuti mulowe muzochita zodzisamalira monga kuyezetsa kukumbukira, kumenya masewera olimbitsa thupi, kulemba m'magazini, kapena kugona mokwanira. Koma mfundo ndi yakuti: Mukatanganidwa kwambiri, m’pamenenso muyenera kudzisamalira. (BTW, nazi ziganizo 20 zodzisamalira zomwe muyenera kupanga.)

"Kudzisamalira kumachulukitsa nthawi," akufotokoza motero Heather Peterson, mkulu wa yoga wa CorePower Yoga. "Mukatenga nthawi, kaya ndi mphindi zisanu kusinkhasinkha kwakanthawi, mphindi 10 kukonzekera chakudya chamasiku angapo otsatira, kapena ola lathunthu la yoga, mumakhala ndi mphamvu ndikuwunika." Ndipo mukuganiza kuti chimachitika ndi chiyani ndi mphamvu zonsezo komanso kuyang'ana kwake? Imatumizidwa kuzinthu zina zonse zomwe zimakupangitsani kukhala otanganidwa. Osati zokhazo, komanso kutenga nthawi pang'ono nokha nthawi ndi nthawi kungapangitse zotsatira zazikulu. "Kuyesetsa kochepa m'moyo wonse kumasinthiratu," akutero Peterson.

Ngakhale mutakhala okhutira kale kuti muyenera kupeza nthawi yoti mugwiritse ntchito zokongoletsa, khalani pansi kuti musinkhesinkhe, kapena mutenge mphindi kuti mulembe, zitha kukhala zovuta kuzichita. Apa, werengani momwe anthu asanu ndi awiri opambana über amachitira.

Khazikitsani kamvekedwe.

Nthawi zina, kupeza nthawi yodzisamalira ndi kophweka ngati kuchitapo kanthu pang'ono kuti mudziwe pakati pa nthawi yanu ndi nthawi yonseyo. "Ndikangofika kunyumba, nthawi yomweyo ndimalowa mu zovala zomwe ndimakonda," akutero a Lyn Lewis, CEO wa Journelle. "Ndizomwe ndimachita kuti zisinthe momwe ndimasangalalira, kaya ndizabwino kapena mankhwala oseketsa." Ngakhale mutakhala ndi ntchito kapena ntchito mukamakafika kunyumba, ndikusintha kukhala chinthu chabwino komanso chosangalatsa, ndikutenga kamphindi kuti muzindikire momwe zimakhalira, zimatha kusintha. (Ngati mukufuna seti yatsopano, yang'anani ma pyjama osangalatsa awa omwe amawakonda.)

Zisweretse izo.

Kupatula ola lathunthu tsiku lililonse kuti mudzisamalire kumawoneka ngati kovuta kwambiri, makamaka kwa munthu amene akuvutika kuti azichita mndandanda wawo poyamba. M'malo mwake, yesani kugawa nthawi yodzisamalira muzinthu zazing'ono. "Ndimakonda kuyang'ana zolimbitsa thupi zanga m'magulu, m'malo mochita zonse mwakamodzi," akutero Peterson. "Ndili ndimaphunziro olimbitsa thupi amphindi zisanu omwe ndimachita m'mawa kuti ndipite. Ndimakhala ndi khoma mphindi zisanu ndikulankhula pafoni, kenako ndimayenda kwa nthawi yonse kuzungulira bwalo langa . Ndimazembera kulimbitsa thupi koyambira mphindi 15 mpaka 20 patsiku pochita izi. " Ngakhale amapatula nthawi yolimbitsa thupi sabata yonseyi, njira iyi "yogawa ndikugonjetsa" ndi njira yabwino kwambiri yoyambira ndi njira yatsopano yodziyang'anira.

Ikani alamu yogona.

Upangiri wodziwika pakupanga "ine" nthawi ndikudzuka msanga. Koma bwanji ngati simuli munthu wam'mawa kapena kudzuka m'mawa kungatanthauze kuti mukugona tulo mukufunikiradi? "Kuti mukhale ndi maola asanu ndi atatu ogona, ganizirani nthawi yogona yomwe ingakulolezeni, ndipo ikani alamu yanu patangotha ​​​​ola limodzi," akutero Lucas Catenacci, mwini wake komanso mphunzitsi pa F45 Training ku New York City. "Iyi ndi alamu yanu ya" wind down ". Chotsani omwe mumalumikizana nawo, tsukani mano, ndikuwunika tsikulo kudzera mu kujambula kapena kupindika pabedi ndi buku labwino," akutero. Kutenga nthawi yozizira musanagone ndikuthandizani kuti mugone bwino, kuphatikiza kukupangitsani kuti mudzuke m'mawa ngati kuli kofunikira. (Mukufuna kuyesa kudzuka m'mawa? Nazi momwe mungadzinyenge kuti mukhale munthu wam'mawa.)

Pangani miyambo yanu.

Aliyense amene amapanga bwino nthawi yodzisamalira ali ndi miyambo yawo yaying'ono yomwe imawathandiza kukhalabe olondola. Kupatula paukadaulo ndi upangiri womwe umamveka nthawi zambiri, koma ndiumodzi mwazovuta kwambiri kuukakamiza. "Ndimachotsa mapulogalamu onse ochezera pa foni yanga kumapeto kwa sabata," akutero Kirsten Carriol, yemwe anayambitsa Lano. Mwanjira imeneyi, palibe mayesero oti mupitilire mukamapereka nkhani mukamatha kusinkhasinkha kapena kukumbukira kuphika chakudya chopatsa thanzi. Ndipo ngati mukufuna kugwiritsa ntchito chatekinoloje kuti ikupindulitseni, ndizotheka, inunso. "Ndimamvetsera ma podcasts ndikamapita kumisonkhano," akutero. "Apa ndipamene ndimaphunzira maphunziro anga onse akuluakulu, ndipo ndimagwiritsa ntchito nthawi iyi" yakufa "kuti ndikulitse malingaliro anga."

Njira ina yopangira mwambo ndikukhala ndi nthawi yokumana ndi inu sabata iliyonse. "Akazi amachita zinthu zambiri," akutero Patricia Wexler, MD, dokotala wakhungu wochokera ku NYC. "Koma ngakhale zili choncho, kugwira ntchito maola 45 pa sabata, kuchita zoyankhulana ndi imelo, kusunga malo ochezera a pa Intaneti, kulangiza, kuphunzitsa, ndi kukhala ndi banja kumapeto kwa sabata kumasiya nthawi yochepa ya 'ine.' Ndipotu, ndimatcha 'nthawi yochepa.' Nthawi yanga ya mani-pedi ndiyopatulika. Kusankhidwa sikungakhudzidwe. Palibe kuyimba, kulingalira za ntchito, komanso kupsinjika. " Nthawi zina, kukhazikitsa malire mwamphamvu ndi inu nokha kumatha kukuthandizani kuti musamapanikizike ndi zina zomwe mungachite.

Yambitsani tsikulo ndi kapu ya Starbucks® Coffee yokhala ndi Golden Turmeric. Mowa umasakanizidwa ndi turmeric ndi zokometsera zotentha kuti mutha kukwaniritsa bwino ngakhale tsiku litakhala lotanganidwa.

Gwiritsani ntchito mwayi wopenga.

Ngati mumatha kupanga luso, mutha kupeza njira yopezera mwayi sabata yamisala. "Popeza kuti ndandanda yanga ili yotanganidwa kwambiri, ndimayesetsa kuphatikiza ntchito ndi kudzisamalira kuti ndikhale wolimba ndikugwira ntchito yabwino kwambiri yomwe ndingathe," akufotokoza a Stephanie Mark, woyambitsa mnzake komanso wamkulu wa chitukuko chamabizinesi ndi mgwirizano ku Coveteur . "Njira imodzi yomwe ndimachitira izi ndi kupezerapo mwayi paulendo wantchito. Ndimayesetsa kutsekereza usiku umodzi paulendo uliwonse kaamba ka utumiki wa m'chipinda usiku ndi kuonera TV pa bedi lalikulu la hotelo. Zimagwira ntchito zodabwitsa." Zikumveka zokongola. Ndipo ngakhale ngati mulibe ulendo wopita kuntchito, mutha kupeza njira zina zopezera bwino nthawi yomwe *mufuna* kukhala muofesi, monga kukonza nkhomaliro ndi anzanu akuntchito, kapenanso kudzipangira nokha. chakudya chamadzulo (kutali ndi desiki yanu!) chomwe chilibe foni- komanso imelo. Ngakhale mutangotenga mphindi 15 kuchokera pa desiki yanu, zitha kupanga kusiyana kwakukulu.

Khalani ndi cholinga.

Ngati zina zonse zitalephera, mutha kuyesa njira yotsata zolinga. "Kuchita masewera olimbitsa thupi ndi gawo lalikulu la nthawi yanga ya 'ine' ndipo ndikudziwa kuti ndikofunikira pamoyo wanga," akutero a Julie Foucher, wophunzitsa Reebok komanso wothamanga. "Ndizosavuta kwa ine kulola nthawi ino kugwa pansi pamndandanda wanga woyamba pokhapokha nditadzipereka. Kulembetsa mpikisano wamtsogolo kapena chochitika kumandipangitsa kuti ndikhale ndi mlandu wokonza nthawi tsiku ndi tsiku kuti ndiphunzitse cholinga chimenecho, "akufotokoza motero. Ndipo ngakhale kuchita masewera olimbitsa thupi ndi gawo lalikulu la kudzisamalira kwa anthu ena, lingaliro ili lingagwiritsidwe ntchito pa chilichonse. Ngati kuwerenga kumakupangitsani kukhala omasuka, yesetsani kukhazikitsa cholinga chozungulira, monga kuwerenga buku limodzi pamwezi. Ngati mukufuna kuika patsogolo kusinkhasinkha, khalani ndi cholinga chokonzekera magawo a mphindi 15 m'malo mothamanga mphindi zisanu. (Pano, fufuzani momwe kukhazikitsa cholinga chokwezeka kungakuthandizireni.)

Onaninso za